Sam Sulek prioritizes his macronutrient intake over the calorie source.
From Ohio, Sam Sulek is an amateur bodybuilder who shined in gymnastics and competitive diving during his high school years. Currently studying mechanical engineering, he has also made a name for himself as a leading fitness influencer on social media. Despite being just 21, Sam has received significant attention for his impressive muscular physique, making waves in the strength training and bodybuilding community. Recently, Sam Sulek released a video showcasing his cutting diet and arm workout. His current weight is approximately 233 lbs.
In this article, we examine Sam Sulek’s diet plan during his cutting phase and his arm day workout routine. You can view Sam Sulek’s entire cutting diet and arm workout below. He’s on the 21st day of his cut.
Sam Sulek’s Cutting Diet – Complete Day of Eating
According to Sam Sulek in the video, his cutting diet involves consuming 2,500 calories each day. Cutting diets are common around competition periods and aim to reduce calorie consumption to shed fat while preserving muscle (1). Sam emphasizes eating low-calorie foods to stay satiated without worrying about the source of the calories. He focuses on hitting his macros, often referred to as IIFYM (If It Fits Your Macros).
In his cutting phase, Sam Sulek also incorporates cardio, which is recommended to assist with fat loss. He utilizes a stationary bike for his cardio sessions and performs vacuum poses afterward. Here’s a breakdown of Sam Sulek’s diet, which totals around:
- Calories — 2,500
- Protein — 249g
- Carbs — 254g
- Fat — 62g
Meal 1 (543 Calories — 70g of Protein, 42g of Carbs, 11g of Fat)
- 2 Slices of Cheese
- Eggs
- Barbecue Sauce
- Cluster Dextrin
- Silo 9
- Low Chocolate Milk
- Cup of Vitamins
Meal 2 (348 Calories — 45.85g Protein, 59g Carbs, 7.36g Fat)
- 2 Car Smart Hamburger Buns
- 2 Flavored Tuna
- Sushi Grade Salmon
- Propel Electrolyte Water
Meal 3 (310 Calories — 30g Protein, 25g Carbs, 10g Fat)
- 3 Carb Smart Hamburger Bun
- 4 Servings of Powdered Peanut Butter
- 2 Servings of Sugar-Free Syrup
Meal 4 (400 Calories — 45g Protein, 36g Carbs, 13g Fat)
- 3 Carb Smart Hamburger Buns
- 4 Servings of Powdered Peanut Butter
- 2 Servings of Sugar-Free Syrup
- 25g of Cluster Dextrin
- 25g of Cookies and Cream Protein Powder
Meal 5 (530 Calories — 47g Protein, 64g Carbs, 15g Fat)
- Wendy’s Spicy Chicken Sandwich
- 2 Cups of CarbMaster Chocolate Milkshake
Meal 6 (400 Calories — 19g Protein, 80g Carbs, 7g Fat)
- 1 Cup of CarbMaster Chocolate Milkshake
- A Bowl of Ramen Noodles
Sam Sulek’s Arm Day Exercise
View this post on Instagram
Following meal three, Sam Sulek heads to the gym for his arm day routine. He targets his biceps first and then his triceps. Before starting, he consumes a pre-workout blend made with zero-calorie lemonade and various supplements.
At the gym, Sulek dedicates eight sets to tricep-building exercises and another eight sets for bicep routines. He includes one exercise targeting his forearms and finishes with a move aimed at his legs to wrap up his workout. Below is the detailed breakdown of his exercise routine.
Cable Triceps Pushdowns
The cable triceps pushdown serves as a single-joint exercise focusing on your triceps, aimed at defining the rear of your arms. Sam Sulek utilizes a straight bar attachment for a double-arm routine, then switches to a D-handle for a single-arm version, doing two sets per arm.
Seated Machine Tricep Dips
The seated machine tricep dip is a fantastic movement for sculpting the back of the arms. It emphasizes the triceps and allows you to adjust the resistance for maximum upper body strength. Sam Sulek completes a few sets of this exercise before progressing to his next workout.
Alternating Dumbbell Curls
Alternating dumbbell curls focus on your biceps. This workout can be done while standing or sitting. Standing engages your core and legs for additional support, allowing for heavier weights, whereas sitting ensures the biceps handle the load fully. Sam Sulek starts with a warm-up set and then chooses the standing version.
Incline Seated Cable Curls
Incline seated cable curls prominently target and build the biceps. Utilizing a cable machine in this exercise eliminates the need for stability, letting you concentrate on bicep training. This workout also involves the forearms. Sam Sulek performs incline seated cable curls one arm at a time, starting with his weaker arm to address strength discrepancies.
Preacher Curls & EZ Bar Curls
Sam Sulek does a few alternating dumbbell curls before moving on to preacher curls with a midpoint pause and squeeze, as the preacher bench is in use. Once it’s available, he performs a drop set of preacher curls followed by some reps of standing EZ bar curls.
The preacher curl is a focused exercise aimed at the biceps, particularly the inner head, which helps enhance your double-front bicep pose. This movement also involves the brachialis and forearm flexors.
Cable Curls
Cable curls primarily concentrate on enhancing the biceps but also activate the brachialis and forearms. Sam Sulek completes several sets of cable curls before concluding his arm day, taking a moment to display his pump before moving on to the next exercise.
Dumbbell Wrist Curls
The dumbbell wrist curl primarily engages the wrists and forearms. This exercise strengthens often overlooked parts of the body and enhances wrist strength, supported by research on its efficacy for rehabilitation (2). It also significantly improves your grip strength. Sam Sulek performs dumbbell wrist curls off the side of a bench with an underhand grip, then switches to an overhand grip to execute the curls off his knee.
Unilateral Seated Machine Calf Raises
Seated machine calf raises are highly effective for engaging your calves, targeting the gastrocnemius, soleus, and Achilles tendon. This activity also improves general stability. Sam Sulek concludes his workout routine with unilateral seated machine calf raises, focusing on one leg at a time.
Wrap Up
There you have it—Sam Sulek’s cutting diet and arm day routine. While not conventional by bodybuilding standards, it seems to yield results. What are your views on Sam Sulek’s approach?
Share your thoughts! Follow us on Instagram, Facebook, and Twitter for more insights into athletes’ workout routines!
References
- Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11, 20. https://doi.org/10.1186/1550-2783-11-20
- Seo, J. S., & Yoon, J. H. (2021). The Effects of Initial Rehabilitation Exercise on Range of Motion, Muscular Strength, and Muscle Pain after Surgery for Osteochondritis Dissecans of the Humeral Capitellum in Middle and High School Baseball Players. Iranian Journal of Public Health, 50(4), 764–771. https://doi.org/10.18502/ijph.v50i4.6001